While some people digest raw garlic just fine, others may experience irritation, heartburn, or stomach cramps if eaten alone.
What to do:
Combine garlic with other foods — for example, in dressings, dips, or sauces — to help reduce the chance of digestive distress.
4. Using too much — or too little
A tiny pinch of garlic isn’t likely to help, but going overboard can cause digestive discomfort, unpleasant breath, or even body odor.
The right amount:
Most people do well with about 1 clove daily. If tolerated, up to 2 cloves a day is fine. Pay attention to how your body reacts.
5. Using old or sprouted garlic
Garlic that is soft, shriveled, or discolored has lost its strength, and sprouted cloves may have a bitter taste.
How to choose:
Select firm, white bulbs with tight skins. Store garlic in a cool, dry, and well-ventilated spot — not in the refrigerator. You could also experiment with black garlic, which is milder in flavor and higher in antioxidants.
6. Overlooking interactions with medications
Garlic naturally thins the blood, which can amplify the effects of blood-thinning medications like warfarin and raise bleeding risk.
If you take medication:
Speak with your doctor before adding larger amounts of garlic to your diet, and avoid garlic in the five days leading up to surgery.
7. Relying on low-quality garlic supplements
Many garlic capsules offer little active allicin and sometimes contain fillers.
How to choose:
Fresh garlic is always best, but if you take a supplement, select a reputable brand that specifies standardized allicin content.
Should you remove the green sprout?
The green shoot inside a garlic clove isn’t dangerous, but it can taste bitter. If you dislike the flavor or experience heartburn from it, remove it; otherwise, it’s fine to leave it.
Tips to Get the Most from Garlic
Always chop or crush it and allow it to rest for a few minutes before using
Add it at the end of cooking to protect its active compounds
Pair it with vitamin-C–rich foods like lemon, tomato, or parsley to enhance its benefits
Stick with 1–2 cloves daily based on your tolerance
Store garlic bulbs in a cool, dark, and well-ventilated place
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